Yoga - end of the intro special

I started off the yoga class feeling particularly bored - the teacher takes us through an astonishingly routine routine every class. Tonight, it felt like drudgery instead of meditative. Happily, I got into the swing of things after about 20 minutes, and we ended up having a good class. There were only three students, all fairly advanced, so we practiced jumping from crow into plank. I grunted, and sort of got it. Fun stuff.

Now that my 15-day introductory special is up, I'm not sure how often I'll attend class. It's been really good for my legs and glutes (they're finally stretched out, and I can hold all the warrior poses for long-ish whiles). Maybe I'll shoot for once a week. (Or maybe I'll go whenever Scott goes. It's really nice to do yoga alongside him.)

Track workout

1-mile warm-up jog (9 minutes)
Plyos

4 x 300m (55 sec rests)
Times: 1:04, 1:05, 1:13, 1:07
- 3 min rest

4 x 200m (45s rests)
Times: 0:44, 0:47, 0:45, 0:47
- 2.5 min rest

4 x 200m (45 sec rests)
Times: 0:47, 0:46, 0:46, 0:46
- 2.5 min rest

4 x 100m (30s rests)
Times: 0:16, 0:17, 0:17, 0:16
- 2 min rest

0.5-mile cool-down jog (4:45)

Notes
- I ran the warm-up barefoot, and did the rest of the workout in my little Adidas flats, not in my Brooks running shoes. The soles of my feet are a little torn up, but besides that my body feels really good. I'm looking forward to barefoot runs on the beach this week! (I'm leaving for Maine tomorrow.)
- I'm happy with how consistent my times were, even if they were slower than the recommended pace (1:02 for the 300m, 0:41 for the 200m).

Night Train Practice

Usual warm-up

Hucking drill (focusing on reading the disc and cutting for it effectively (making it hard for your opponent to get to it) - I failed miserably at this. Grr.

Scrimmage - 2 games to 5, one game to 3. I played reasonably well. Felt good about my defense against Bethany (a fast, wily player).

Cool-down lap & abs - I introduced the team to "Spiderman" push-ups. Fun!

Yoga

90-minute flow class.

My low back was ridiculously sore on Sunday - Scott thinks that running on very uneven ground all day on Saturday might have contributed. Has anyone else experienced this? It felt much better on Monday, but it was super tight again on Tuesday. Yoga felt pretty good - not too much stressing or stretching of that area.

Night Train Practice

Usual warm-up

Cutting drill - focusing on our "all aboard" play. A very good review for me.

Scrimage - Game to 5, with 15 star jumps in between each point. Hard! But not as hard as last week. No star jumps during the second game to 5.

Cool-down, core.

Aussie Mixer

The Australian national mixed team has been traveling up the west coast, on their way to Worlds in Vancouver. They asked to play teams along the way, so on Saturday one of the Bay Area teams arranged a one-day round robin tournament. We played four games (Mischief, LA Metro, Brass Monkey, Air) and lost all four, mostly with scores of around 8-15. We played decently well, but not well enough. We didn't have many players and definitely got worn out by the end of the day. My legs gave out halfway through the third game - I think it was the result of hard practices, a track workout, and lots of yoga. Super frustrating to not be able to sprint. I felt like I was running through maple syrup. Need to take better care of myself before the next tournament.

Yoga

90-minute class at 9 am. The instructor was kind of distracted, but it felt good to get stretched out.

Track workout

1-mile jog, plyos, stretching

4 x 300m (55 second rest in between)
3-minute rest
8 x 200m (50 sec rest)

0.5-mile jog, quick shower, stretch during class!

Notes
I was surprised how good this felt. I usually have a really hard time running first thing in the morning, and I was so tired at practice last night. I felt like I kept a pretty consistent, fairly quick pace throughout. And it feels great to have your workout out of the way so early in the day.

Night Train Practice

I was tired at practice today. Especially my quads and hips.

Jog, plyos, stretch.

Two different marking drills. (Very frustrating - I was having a miserable time getting off my break-mark throws... but I guess that means my teammates were doing a good job marking.)

Scrimmage, with 40m sprints in between each point.

Cool-down lap, followed by beer!

Yoga

90-minute yoga class. I had a really hard time holding all the warrior poses - my thighs were tired. Besides that, it felt great.

Night Train Practice

After a two-week hiatus, Night Train practices are back on track, and focused on revving up for Sectionals (which might be as soon as September 13). Practices and track workouts will both be harder - I'm psyched.

Warm-up jog, plyos, stretching

Suicide drill w/catching

Scrimmage, with 15 star jumps between each point. (That adds up to a lot of star jumps. My legs were feeling pretty wobbly by the end.

Cool-down lap, core


PS - I am SORE from Sunday's yoga!

Yoga!

I've been bad about stretching lately, and Scott's recovering from various injuries, so we decided we should take some yoga classes. A studio near our house had a good introductory package - $45 for 15 consecutive days.

Our class this afternoon was wonderful - exactly hard/athletic enough, and meditative but not over-the-top. I felt wonderfully loose and relaxed at the end of it. Can't wait to go back!

Arboretum run

Good run through the Arboretum. No sprint intervals, but I picked up the pace for the last 100m. Finished in 37 minutes.

Linda

2 x 12 x CFWU

Linda
10 --> 1 reps of:
Deadlift: 155#
Bench press: 65# (70# for last 5 sets)
Cleans: 70#

Time: 35:30

Planks
1-minute each of center, right, left, center

Notes
- Did this in under 30 minutes last time (June 9).
- The deadlifts felt hard. I'm going to be sore this week!
- The bench presses felt relatively easy.
- The cleans felt relatively easy.

Arboretum run

Nice, easy run through the Arboretum. Didn't do any sprint intervals, just tried to enjoy it as much as I could. Finished 4.5 miles in 38:30. Then went and had dim sum!

Back to the gym...

2 x 12 x CFWU

Squat
45# x 10
75# x 5
105# x 3
135# x 2
155# - fail

Row 750m: 3 minutes

Press
35# x 10
45# x 5
55# x 5, 5, 5

Row 750m: 3 minutes

4 one-minute plank holds (center, right, left, center)

Notes
- My body felt tweaky/creaky on the squats, and I had no motivation to do the cleans that usually go with this workout.
- The rowing felt good though - I was breathing hard at the end, and I think it did a good job of getting my hips and knees a little more loosened up.
- It's been a busy week - trying to catch up on homework after Potlatch, plus I had a bio midterm and a physics final to study for. Looking forward to things calming down next week.

IM frisbee

Less than an hour of scrappy playing in very hot, humid and smoky weather. Good to get out and run around... but it's no Potlatch!

Potlatch Day 3

Won our first game against "Stella: The Pirate King's Daughter" - definitely felt good after Saturday's losses. Won our second game as well, in a hard-fought, well-played game. Lost the third, which was a blessing - we were pretty worn out and not too interested in going on to the semis for our bracket.

Potlatch Day 2

Lost all three games today. But Paul and I won the spirit awards for one of our games, which meant we got to share the beer-garita in the post-game festivities. Potlatch is *such* a fun tournament!

Potlatch Day 1

Won our first game of the day! A great way to start out the tournament. We didn't play all that well in our next two games, which was frustrating.

Apparently my "game face" is one of great concern... even when I'm wearing a Carmen Miranda costume to go with our "Chiquita"-themed team. Good to see that I'm stepping out so much.

Night Train Practice

Good practice tonight. After warm up and a quick hucking drill, we just scrimmaged for the rest of practice. I felt better about my playing than I have for a few weeks - I felt like I was more in the right place at the right time, and I didn't make as many throwing errors.

Tomorrow I'm leaving for Potlatch - a 3-day tournament in Seattle - and I'm really excited to get out and play a bunch of games just for fun - forget about all the structure and strategy for a little while.



(From the Cal States tournament in Santa Cruz a few weeks ago. What a cool defender I had!

Starting Strength WO#1

2 x 12 x CFWU

Squat
45# x 10
75# x 5
105# x 3
135# x 2
155# x 3
145# x 5, 5, 5

Bench Press
45# x 5
55# x 3
65# x 2
75# x 4
70# x 5, 5

Deadlift
45# x 10
75# x 5
115# x 3
145# x 2
155# x 5, 5, 5

Notes
- I stepped down on weight, in the interest of completing all three sets of five with very good form.
- Squats felt good! I really felt what a difference it makes to get deep enough.
- Deadlifts felt good too - yay!